How to Choose Coffee for Health Benefits

Coffee is a daily staple for millions, yet research surrounding its health effects is conflicting. Overall, evidence suggests that coffee is not harmful for most populations, and may actually offer some health benefits! Navigating the ever-evolving realm of nutritional science can be tricky, but by considering your own health status and limiting high calorie add-ons like milk and sugar, you can choose healthier coffee beverages at home and at the coffee house. Remember that while a little coffee can be good for your health, too much may actually harm you.

Grind your own beans. Fresh coffee has more beneficial nutrients than stale coffee. To make your coffee the freshest possible, buy a coffee grinder. Buy whole bean coffee instead of ground, and grind your beans at home. Since coffee can start going stale as soon as it is ground, grind new beans every time you want to make coffee.

Use filtered water to brew your coffee. More than half of the chemicals found in tap water are unregulated, and some experts believe the standards are too lenient for those that are. Filtering your water can remove potentially harmful chemicals like nitrates, arsenic, and lead. Use filtered water to brew a healthier cup of joe.

·      Ask for your water utility company’s annual water quality report. This will tell you about potentially harmful substances in your local water, and can guide your filter purchasing process. Pick a filter that removes problematic chemicals in your water and is NSF International certified.

Drink your coffee black. Black coffee has the lowest calories per serving. Adding creamer, sugar, and syrups increases caloric content of your coffee, increasing risk of type 2 diabetes and other chronic diseases. If you can stomach it, opt for black coffee.

Use non-fat milk. If you can't get used to black coffee, go for a dash of non-fat milk instead of whole milk and creamers. Whole milk and creamers are high in fat, and those calories can add up over time.

·      Low fat soy, almond, or rice milk are good substitutes for non-fat cow’s milk, although they may not mix as well with the coffee itself.

Skip the sugar. Sugar sweetened beverages have been associated with significant health consequences, including increased risk of cardiovascular disease, and obesity. Black, sugar-free coffee is best, but if you need your coffee sweetened, you should use small amounts of sugar, honey, or artificial sweetener.

·      A teaspoon of sugar is only 40 calories. If you have an otherwise healthy diet, drinking sugar with your coffee shouldn't be a problem.

·      Data suggests artificial sweeteners may have health consequences of their own. If you want to sweeten your coffee, it may be better to use a small amount of sugar or honey rather than an artificial sweetener.

Try flavoring your coffee with spices. Instead of using sugar or creamers high in sugar and fat to flavor your coffee, try using natural spices. Cinnamon, nutmeg, and cardamom are all good sources of nutrients.

·      Cardamom, for example, is rich in vitamin C, magnesium, zinc, and potassium.